CrossFit - Thu, Apr 13Warm-up3 sets: (PVC or Empty bar)10 Jumping Split Lunges5 Shoulder Press4 Pressing Split Jerks3 Split Jerk Presses (Receiving Position)2. Strength PrepAthletes will have 10 minutes to work to a moderately heavy push jerk (roughly 80% of their 1rm). Athletes will be...
CrossFit - Wed, Apr 12Warm-up3:00 Machine (easy pace)-into-Burgener Warm-Up (Clean) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell* Perform 3-5 reps at each movement-into-3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)* 5...
CrossFit - Tue, Apr 11Warm-up6 min AMRAP30 sec single/double unders3 Single Arm DB Shoulder to Overhead (each side)3 Lunge Steps (each side) w/ DB racked on shoulder10 Sit Ups (focus on leg extension)WeightliftingOverhead Squat (5 x 3)Every 2 minutes with a 2 second pause at...
CrossFit - Mon, Apr 10Warm-up3:00 Machine (easy pace)-into-Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell* Perform 3-5 reps at each movement-into-3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)* 5...
CrossFit - Sat, Apr 8Warm-up10:00 AMRAP1:00 Machine50ft Empty Sled push (Or 10 Box Step Ups)10 Ring Rows5 Inch Worms2. Workout Prep2 sets:100m Run (workout pace)3 Bench Press (build-in weight)Metcon (Time)Teams of 25 rounds300m Run (together) or 500m Row (split)100’Dumbbell Lunge Walk (50s/35s)30 Bench Press (135/95)...
CrossFit - Fri, Apr 7Warm-upUpper Body Warm Up with Shoulder Taps 10 Inch Worms 20 Air Squats 30 Jumping Jacks 40 Single Unders 50 Shoulder Taps Then 2 Rounds 10 Banded Pass Thru 10 Banded Face Pulls 10 Banded Pull ApartsWeightliftingOverhead Squat (5 x 3)With a 3...
CrossFit - Thu, Apr 6Warm-up3:00 Machine (easy pace)-into-Burgener Warm-Up (Clean) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell* Perform 3-5 reps at each movement-into-3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)* 5...
CrossFit - Wed, Apr 5Warm-up6 min AMRAP30-sec row10 heel/toe rocks10 plate toe taps (each side)5 Inch Worms + Pike Push Up WeightliftingFront Squat (5 x 6 )5 Sets of 6 Reps at 70% of you Squat CleanEvery 2:30Metcon (AMRAP - Rounds and Reps)16:00 Amrap5 rounds15/12 Calorie...
CrossFit - Tue, Apr 4Warm-up3:00 Machine (easy pace)-into-Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell* Perform 3-5 reps at each movement-into-3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)* 5...
CrossFit - Mon, Apr 3Warm-up6 min AMRAP30 sec Bike30 sec single/double unders10 sec handstand hold4 Inch Worms2. Workout Prep2 sets:100m Bike (workout pace)10 Double Unders1 Wall WalkMetcon (Time)5 sets1000/800m Bike Erg50 Double Unders4 Wall Walks*Rest 1 min between sets*Auxiliary Work3 Sets for Quality:30 second plank...